Blue Titan Fitness & Self Defense – CrossFit Level 1
Blue Titan CrossFit Standard (No Measure)
Range of Motion & Blood Flow Drills:
– Jog, Knees up, Butt Kicks
– Shuffle, Carioca, Backwards
– Bear Crawl, Crab Walk
– Lunges, Stretch Kicks
– Inch Worms, Broad Jumps
– Jumping Jacks, Quick/Slow Feet
– Burpees, Push ups, Air Squats
Group Stretch & Athlete Specific Stretch
4 rounds – 20 sec on 10 sec off as a circuit
Box Step ups
Chin ups (palms in)
Skills & Drills
10 – 15 minute
Full Squat progression
Air Squat thru Front Squat
Lats, Traps, Pec and Tricep mobility to aide in front rack positioning.
20 minute to find 1 Rep Max.
Back Squat –> Air Squat
Lower weight and use time as technique and mechanics mastering rather than weight exploit.
Front Squat (5,5,3,2,1,1,1)
Lots of Flutter Kicks time permitting.
Leave a min 5 minutes for cool down and recovery. Rolling, stretching and/or mobility